This podcast was aired on the Weekends with Joanne Vrakas show on CJAD on March 1st 2024.
With so many nutrition trends and an overwhelming variety of foods available in the marketplace, it can be helpful to take a peek into the kitchens of dietitians and nutritionists. While every professional has their own preferences, most follow a few core principles when stocking their pantry, fridge, and freezer. One common thread? Budget-friendly, nutrient-dense choices that support a balanced diet.
The Budget-Friendly Approach to Healthy Eating
Dietitians and nutritionists are just as budget-conscious as other consumers. However, they start with a key assumption: nutritious food can be found within any budget. Ultra-processed foods may seem cheaper at first glance, but when considering the cost per nutrient rather than cost per weight, healthier options often prove to be more affordable. This mindset shapes their shopping and meal-planning habits.
A Peek into the Pantry
One of the most interesting things you’ll find in a dietitian’s pantry is an assortment of whole grains. Staples often include:
Oats and oat groats
Pot barley
Rye flakes
Quinoa
Spelt
Whole grain pasta
Lentil or chickpea pasta
Whole grains add fiber and essential nutrients to meals while keeping them satisfying. Alongside these, pantries are stocked with a variety of plant-based protein sources such as lentils, dried beans, peas, and canned legumes. Canned beans and lentils, in particular, are a convenient option for adding protein and fiber to soups, stews, and salads without extending cooking time.
Other pantry essentials include canned or jarred vegetables like mushrooms in oil, artichoke hearts, olives, and canned tomatoes. These options are highly nutritious and often more affordable than fresh produce, though checking labels for minimal additives is key.
Sauces and Dressings
Rather than pre-made sauces and dressings, dietitians tend to keep a variety of herbs, spices, and simple ingredients on hand for homemade dips and dressings. Plain yogurt, for example, can be combined with beans and herbs for an easy, nutritious dip.
What’s in the Fridge and Freezer?
Fermented foods are a common sight in a dietitian’s fridge. Kimchi, kefir, sauerkraut, and kombucha provide probiotics that support gut health. Fresh vegetables, including leafy greens and root vegetables, are always present, reflecting whatever is in season.
The freezer is packed with frozen vegetables and homemade vegetable soup. Frozen produce is stored in small portions, making it easy to grab exactly what’s needed without waste. Spinach, herbs, and chopped garlic are often frozen in ice cube trays for easy meal prep.
Fruits: Fresh and Frozen
Fruits are another staple, with the selection depending on the season. In the colder months, you’ll typically find apples, bananas, and clementines in the fridge or on the counter. Meanwhile, the freezer is stocked with berries, peaches, and mango—fruits that may not be in season but are preserved for year-round enjoyment.
Nuts and Seeds: A Key Component
Dietitians often include a variety of nuts and seeds in their diets, storing them in the refrigerator to prevent them from going rancid. Eating a diverse selection helps reach the goal of consuming 30 different plant-based foods per week. This goal includes not just fruits and vegetables but also whole grains, legumes, nuts, seeds, and even coffee, tea, chocolate, herbs, and spices.
Can You Eat 30 Different Plant Foods Per Week?
It might sound like a lot, but when you consider all plant-based foods—including grains, pulses, nuts, seeds, and spices—it becomes an achievable and fun challenge. Why not give it a try and see how many different plant-based foods you can incorporate into your diet each week?
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